Active Recovery Day Open gym @ 5:30am & 5:30pm Optional WOD 4-5 Rounds:4 min AMRAP:30/21 Calories/400 m run21 KBS (55/35)Max Handstand walk with remaining time -rest 2 min b/w rounds- HS walk subs1 – Max Wall Walks2- Max Bear Crawls laps (pull up rig to garage doors)

CFCody WOD Gymnastic WOD 3 Rounds: (9min) :45sec ON :15sec OFF1- Plank to Pike with feet on Slides2- Kip with one leg on Box (kip Pu, C2B pu, bar MU practice)3- Eccentric Pull Up with slow descend. *The Goal is Quality vs Quantity. Work perfect positions to create muscle memory. Conditioning 10 min AMRAP:1 Push […]

Positive HABITS 2.0 Challenge Participant…make sure to complete this WOD and leave New Scorecard @ the gym. InBody will be at the gym Tuesday-Friday. Make sure to re-test and leave New Inbody results @ the gym. Nutrition challenge officially ends when you re-test WOD and InBody. CFCody WOD -Positive HABITS 2.0 Re-Test WOD- 16 min […]

Teams of 2: 3 Rounds: (in 0-20 min) 400m run20 C2B/kip pull ups/10 strict pull ups10 Power Cleans (185/135) -both teammate complete 3 rounds…not dividing reps. REST with remaining time in 20min then…. min 20-32 complete: With a partner (alternating back and forth) Work to a Max Power Clean (score= Both Maxes added together)

CFC AMRAP x 21 800m 20 Alternating DB Snatch (50/30) 20 Sit-Ups PureFit 400m 10 Alternating DB Snatch 10 Sit-Ups